Daily dosage of zinc. Useful properties of zinc and its role in the human body

Zinc is harmless to human body metal, but some of its compounds, such as sulfate and oxide, are toxic. Zinc oxide, at the same time, is a tested therapeutic agent used in the form of ointments and powders.

Recent medical research has shown that this element acts as an antioxidant, which is essential for wound healing and protein synthesis. It is vital for the activity of male hormones, prostate function and development reproductive organs person. That is why everyone should know which foods contain zinc and be able to preserve this element when cooking and be able to identify the symptoms of its deficiency.

Oatmeal with berries - great source zinc

Recently there have been medicines containing zinc, which are widely used against colds and flu. Zinc preparations are able to bind to viruses, cold-causing(rhinoviruses) and deprive them of their ability to reproduce, so that the symptoms of the disease disappear.

Zinc promotes human growth, protects bile and liver from exposure harmful factors and substances, and also ensures the functioning of all the senses. This mineral promotes cell division in the following cases: during the development of the embryo, wound healing and malignant formations. This element represents good and evil in one bottle, which is explained by its ability to influence the division and cancer cells contributing to the development of malignant neoplasms.

What foods contain zinc

All people, without exception, who care about their health, should know what foods contain zinc, and in without fail consume them daily. Of the total amount of mineral consumed, only a small part is absorbed with food. given element. That is why you should try every day to consume as much food as possible containing this microelement.

Plant Sources of Zinc

Vegetables - broccoli, corn, carrots, radishes, cauliflower, spinach, green onion;
Fruit - avocado;
Berries - raspberries, blueberries;
Cereals - rice, wheat, oatmeal;
Legumes - beans, lentils, peas
Mushrooms and chocolate;
Nuts - peanuts, walnuts and Pine nuts, coconut;
Seeds - sunflower and pumpkin, sesame.

Animal sources of zinc

Meat - beef, turkey, pork, lamb, duck;
Offal - beef tongue, heart;
Seafood - oysters;
Fish - river, sardine, tuna;
Dairy products - processed cheese.
Egg yolk.

The main functions of zinc in the body

Prevents diabetes - due to the ability of the element to form compounds with the hormone insulin, which regulates carbohydrate metabolism in the body;
Necessary for the formation of bone tissue - with the help of this process in the body of adults and children, the skeleton is restored, the occurrence of "porous" structures is prevented;
Prevents the occurrence of epilepsy in the human body - this substance is a substance of taurine, the lack of which leads to the onset of the disease;
Promotes the absorption of vitamin A in the body - zinc preparations are prescribed for the treatment of many diseases (stomach ulcers, anemia, tumors prostate, skin diseases, including burns), it is thanks to this element that vitamin A is released from the liver, which helps to compensate for its deficiency in the body;
Provides fast healing wounds - you can use ointments or tablets containing this element or simply include mineral-rich foods in the diet;
Affects the mental abilities of a person - there is a connection between physical and mental faculties people and the content of the element in their organisms;
Prevention of the development of rheumatism and arthritis - diet, rich in products containing zinc, helps to stop the development of these diseases, and in some cases allows you to get rid of them;
Improves the condition of the hair - helps to improve and restore the structure of the hair and scalp, preventing their loss.

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daily intake of zinc

The human body contains approximately 2 grams. zinc, which is used to maintain necessary processes. In order for the reserves of this mineral not to decrease, it is necessary to include daily foods rich in this mineral in the diet or take medications if there is a deficiency.

Daily Value for Children

0-6 months - 2 mg;
6-12 months - 3 mg;
1-3 years - 4 mg;
4-8 years - 5 mg;
8-13 years - 8 mg;
From 14 and older - 11 mg.

Daily Value for Women

The amount of zinc needed to consume per day varies depending on the age and lifestyle of a person.

14-18 years - 9 mg;
From 19 and older - 8 mg;
Pregnancy period - from 12 to 13 mg;
The lactation period is from 11 to 12 mg.

Daily Value for Men

With increased physical activity and excessive sweating the need for zinc increases several times. Alcohol is also serious threat for the amount of a given mineral contained in the body.

From 14 years and older - 11 mg.

Lack of zinc in the body

Zinc deficiency can be caused by liver disease, malfunction thyroid gland, lack of minerals in water, poor absorption. The lack of an element can be caused by the presence of a large intake of phytin (contained in hemp seed and oil cake, as well as in some cereal bran), which “binds” the mineral, making it difficult to assimilate.

Overexpenditure of zinc in the body occurs when the following diseases: bronchial cancer, prostate inflammation or cancer, leukemia. The use of milk and calcium supplements helps to reduce the absorption of this mineral by almost half, and alcohol and coffee intensively remove the element from the body.

Consequences of zinc deficiency

From a lack of zinc in the human body occurs whole line pathological changes, the symptoms of which should be known in order to independently identify the alimentary deficiency of the mineral and eliminate the process that has begun in time by balancing the diet.

From a lack of a mineral, damage occurs skin, slowing down the growth of hair and nails. Also, mineral deficiency causes the following symptoms:

Gastrointestinal Disorders;
Malabsorption nutrients;
Slow wound healing;
Hair loss and brittle nails;
Deterioration and decrease in memory;
emergence peptic ulcer and diabetes;
Anomalies in the development of the child in the presence of a lack of zinc during pregnancy.

From a lack of zinc in the human body, a whole range of neuropsychic and neurological disorders: schizophrenia, epilepsy, multiple sclerosis, acute psychosis, food aversion, dementia, depression, and impaired attention.

Treatment of mineral deficiency is carried out with the help of special diets and intake medicines in the form of vitamin and mineral complexes. The lack of this element is much more serious than the excess, because it poses a danger to human health.

Excess zinc in the body

The following symptoms are characteristic of an excess of zinc: bouts of weakness and nausea. During the period of excess of the mineral in the human body, there is a violation of the absorption of other trace elements, especially iron, copper and manganese.

The reasons for the excess of this element are uncontrolled intake of drugs and dietary supplements containing this mineral.

Preparations containing zinc

Currently, zinc preparations in the form of ointments, powder (sulphate, chloride and oxide), as well as solutions for external use are the most popular. In demand the following drugs:

injection solution– zinc sulfate;
Eye drops– zinc sulfate 0.25%;
The monocomponent drug "Tsintrekal" - Polish production, is available in the form of tablets for internal use. Contains 45 mg elemental active substance- zinc.

What makes a man successful, lucky, what brings him victories? testosterone hormone! It is this hormone that constantly increases the stimulus to action, gives physical strength and renders positive influence on the vitality male.

The benefits of zinc for the male body are mainly to increase testosterone. Also, this element is useful for male potency.

Why is zinc good for men?

The human body contains no more than three grams of zinc. In men, it is distributed as follows: in the skeleton and muscles, in the blood, skin, but most of it is contained in the seminal fluid.

Why does the body need zinc? Some useful element properties:

Normalizes cell regeneration, supporting good condition skin;
Allows wounds to heal quickly;
Zinc is one of the elements due to which human teeth and bones are strong enough;
Stimulation of the body to produce testosterone;
Maintenance nervous system in order;
Stimulation of mental activity.

Based on the list of the benefits of the element, we can conclude that zinc has a positive effect not only on the physical or mental state of the body, but also on the maintenance of the nervous system, but also has beneficial effect on the sexual development men.

daily requirement

Each person needs to maintain a balanced level of trace elements in the body. As for zinc, it will be mandatory for daily use for men and athletes.

In addition to the microelements contained in food entering the body, it is necessary to supplement this dosage with preparations from a pharmacy. After all, even a full diet will never make up for daily requirement organism in the necessary elements.

Important! To prevent and prevent certain diseases and disorders, you need to take zinc daily.

Zinc deficiency. How to determine?

Zinc deficiency in the body can be manifested by genetic reasons or the cause may be congenital disease. Most often, the deficiency of the element makes itself felt when there is an excess of salt, protein sugar in the diet. Also because of not enough trace element in food.

Symptoms of zinc deficiency in the body:

Decreased appetite;
Detection of anemia in a blood test;
Weak immunity (frequent diseases);
Hair loss;
Losing weight without a goal;
Decreased quality of vision;
slow healing open wounds on the skin;
The appearance of white spots on the nails.

For boys, zinc deficiency is dangerous because there is a delay in sexual development, often this leads to a decrease (or even loss) of sperm activity. The lack of a trace element in the male body will change quite a lot. The lack of an element can lead to backfire: infertility and impotence.

Zinc and testosterone

These two concepts are inseparable from each other, because Zinc is the building block for the testosterone molecule. Those. if there is no zinc in the human body, then the existence of testosterone can also be forgotten.

According to some studies, scientists have proven by example infertile men that the level of the hormone, due to the use of zinc, increased and some even observed the possibility of conceiving a child.

Thanks to the hormone testosterone, restored by the use of zinc, increases sex drive in men to the opposite sex.

Foods rich in zinc

In the first place of products containing the maximum amount of zinc will be oysters, boiled fish, meat and its derivative products.

poultry meat;
Potatoes;
Cheeses;
Cereals: buckwheat, lentils and soybeans;
Wheat bran;
Bread;
Apples and citrus fruits;
Nuts;
Berries;
Green tea.

People who follow certain diets or are vegetarians are recommended to take multivitamin complexes, because their organisms are deprived of a large number of useful trace elements.

Daily intake of zinc for a man

Because in men, a significant proportion of the microelement comes out with sperm, then they just need to make up for losses every day. But how much zinc do people need daily?

The norm of this element per day directly depends on the age of the person:

Children under 13 are allowed to take up to 7 mg of zinc;
Adolescents - up to 10 mg .;
Adults - up to 18 mg;
If a person is actively involved in sports or has a pronounced lack of zinc, daily dose increased to 25 mg.

What form is best absorbed?

Zinc is considered the most poorly absorbed trace element in the human body.. Plus, it interferes with the absorption of other important elements, such as iron or calcium. Most often, this is why in vitamin complexes they go together.

Scientists have developed many drugs in different form starring zinc. The list of vitamins is quite large, but the most common are sulfate and oxide. These forms are poorly absorbed in the body, can cause intoxication and vomiting. Glycinate, acetate, zinc monomethionine are considered more digestible. According to a study, glycinate provides 15% more benefits to the body than, for example, sulfate.

What prevents its absorption in the body?

Mainly, according to doctors, the reason for poor absorption of zinc is the consumption of foods that are not compatible with the trace element. Black tea, coffee, salt and sugar are the main pests that do not allow the body to take a useful element for itself.

Important! Alcohol not only does not allow zinc to be absorbed, but completely removes it from the body!

Zinc for conception

As already mentioned above, zinc is found in men in the seminal fluid. And the lack of this element in a man leads to a decrease in sperm activity, and hence to a decrease in the ability to conceive a child, in some cases, in combination with other factors, even leads to infertility.

Zinc has a positive effect not only on the activity of spermatozoa, but also on their formation. Therefore, a sufficient amount of a trace element in a man’s body will provide him with the desired number of heirs.

For potency

Sexual desire of a man and his potency are directly dependent on the hormone testosterone. Zinc is required for its full synthesis. Prostate diseases can also be attributed to the category of diseases developed with a lack of this microelement in the body of a man.

The mineral we are interested in is an enzyme involved in the transformation male hormone in the female. This is what zinc is useful for potency.

The male sex should remember that they lose a significant part of the trace element during ejaculation, therefore, for male power its deficiency must be filled.

Medications and dietary supplements

Doctors, with a lack of zinc in the human body, recommend taking preparations containing this element. They are prescribed to be taken in combination with other vitamins, because. Some of the elements are mutually exclusive. Often in the composition you can see selenium and zinc - these are the elements that are the source of beauty and health.

For example, for men leading active image life, there is a vitamin complex Man's formula. Taking this drug not only compensates for the lack of zinc, but also makes a man more resilient, resistant to stress, and helps build muscle mass.

For men with testosterone problems, doctors may prescribe Zinc sulfate.. This drug should only be taken as prescribed by a specialist, self-administration can harm the body.

To effective dietary supplements include such as Viardot and Zinkit. These tablets contain active zinc at a dosage of 44 mg. Before taking it is necessary to consult a doctor.

Important! Do not start taking medications and dietary supplements without consulting a doctor. Which better drug only a doctor can decide whether it is suitable in a particular case. daily rate the drug is also prescribed in the doctor's office.

What is useful in sports?

For athletes, zinc is an important element in terms of building muscle mass body. Also, this microelement promotes fat burning. Another important role of the element in the body of people involved in sports is worth noting in the regulation of blood sugar.

In athletes, zinc is actively excreted from the body with sweat, which can cause a deficiency of the element. Therefore, athletes almost without fail need to take vitamins with this trace element in addition to its natural content in food.

Important about zinc

Zinc is important for a man not only in the treatment and prevention of potency. Important role it also plays in the formation of bones, their strength, the condition of the teeth, and even in emotional state he is very important.

According to some studies, it has been proven that a lack of zinc in the blood can cause epilepsy.

Vitamin A is absorbed in the human body only thanks to zinc. If the latter is deficient in the body, then vitamin A, no matter how much it is ingested, will not be absorbed and will not bring benefits.

conclusions

Zinc - important trace element for the human body, for its formation, growth and development. But this element is especially important for men, and at any age, the male gender needs to take foods and preparations containing zinc.

The main highlights are the benefits of zinc in prostate function and spermatogenesis. Therefore, men who monitor their health need to control the amount useful element in the body, and in case of its deficiency, it is mandatory to compensate for the damage.

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Zinc - a microelement of men's health

Zinc is one of essential elements for the human body. He plays a special role for men, as he participates in biochemical processes testosterone synthesis and sperm production.

Normally, the body of an adult contains about 2 g of this metal, it is mainly present in muscle tissue, liver and pancreas. There is a microelement in prostate and seed. Also he is integral part over 400 enzymes. The daily norm of zinc in the diet of a man is 11 mg.

This trace element is involved in the following processes:

sperm production;
vitamin E exchange;
synthesis of anabolic hormones (testosterone, insulin, growth hormone and others);
stabilization of cell regeneration processes;
maintaining the density of bone structures;
activity immune system.

Zinc is needed for the stable functioning of the prostate gland. For men, it is also important that this microelement is part of alcohol dehydrogenase, an enzyme necessary for the breakdown of ethanol.

A sufficient concentration of zinc is necessary for the formation of morphologically normal, viable and active spermatozoa. For this reason Special attention it is necessary to pay attention to providing the body with this microelement when planning pregnancy.

Zinc is vital for potency, formation sexual attraction, stable erection. A man loses a lot of trace elements along with the seed, so those who lead an active sexual life, you should take care of sufficient provision of the body with them.

Zinc deficiency: causes and manifestations

Zinc is considered one of the most poorly absorbed trace elements. Its deficiency may be due to various reasons. First of all, deficiency occurs due to insufficient intake from food. This may be due to an irrational diet, but not only. Heat treatment, conservation significantly reduce the content in products useful substances, including zinc.

In addition, the concentration of a microelement can be affected by substances that are its antagonists and accumulated in excess in the body. He himself can limit the absorption of iron and calcium, therefore, in vitamin complexes for men, as a rule, these elements are also included. Copper and manganese interfere with the absorption of zinc more than others.

If we talk about products, then sugar, salt, and strong coffee have the greatest negative impact on the bioavailability of this trace element.

It has been established that zinc deficiency is observed in men who abuse alcohol. The researchers suggest that this is due to the deterioration of the absorption and redistribution of the trace element in the organs. digestive tract, as well as with the intake of zinc antagonists in the composition of alcoholic beverages.

There is also evidence that a lot of the microelement is excreted along with sweat. Physical activity necessary for a man, however, with constant loads, care must be taken not to develop a trace element deficiency. For those involved in sports, the daily dose should be higher, up to 25 mg.

Zinc deficiency in the male body is characterized by:

deterioration of sexual functions;
worsening quality characteristics sperm;
decreased production of androgens, in particular testosterone.

With a lack of zinc, the following symptoms can be observed:

Deterioration of the skin condition, the appearance of rashes;
Decreased visual acuity and quality;
Digestive disorders;
Slow wound healing;
Frequent colds due to a decrease in the body's resistance to infections.

If you have any suspicious symptoms, you should consult a doctor and get tested. If left unaddressed, zinc deficiency can eventually lead to a significant deterioration in the functioning of the prostate gland and the development of disorders from the side of of cardio-vascular system.

High Element Foods

The trace element is found in both plant and animal foods. The record holder is oysters, only two or three clams are enough to cover the daily requirement for zinc. No wonder this delicacy is considered one of the most effective aphrodisiacs. Of course, daily consumption oysters - an unaffordable luxury for the bulk of men. But other foods are also rich in zinc. Here is a list of the foods richest in them:

beef, pork and chicken liver;
chicken eggs;
nuts, especially pine nuts, walnuts, peanuts;
legumes (beans, peas, lentils, chickpeas);
beef, lamb, pork;
turkey and duck meat;
cereals (oatmeal, buckwheat, barley);
wheat bran.

Biologically active additives and preparations

Vitamins with zinc are widely represented in the pharmacological market. Let's talk about a few of the most popular ones.

Zincteral

These vitamins are available in coated tablets and are designed specifically to compensate for the deficiency of this trace element. Recommended for men with chronic alcohol addiction, diseases of the digestive tract, diabetes. It is useful to drink a course of Zincteral with prolonged stress. He is appointed to complex treatment male infertility, impotence, as well as preventive measure against diseases of the prostate. Doses and duration of the course are determined by the attending physician. For better assimilation It is recommended to take the tablets one hour before meals, once or twice a day.

Evisent with zinc and selenium

This remedy is brewer's yeast enriched with zinc, selenium and other substances necessary for the male body. It is recommended to take to improve the functioning of the brain, heart, blood vessels, with chronic fatigue, nervous tension. Also, dietary supplements have a positive effect on the condition of the skin and hair. Take according to the instructions, two or three times a day with meals, one tablet.

Viardot and Viardot Forte

One of the most effective drugs that can enrich the body of a man with zinc, selenium, vitamins A, D, E, group B, complex fatty acids Omega 3 and Omega 6. It also contains phytosterols - substances that are precursors of sex hormones. The effectiveness of the drugs is confirmed by serious clinical studies.

The difference between Viardot and Viardot Forte is in the number of tablets, the duration of the course, and a little - in the composition. In general, any of them contributes to:

normalization of testosterone levels in the body;
increased libido and sexual functions;
decrease in the concentration of low density lipoproteins, high content which can contribute to heart attack, atherosclerosis, strokes.

Greatest positive impact Viardo and Viardo Forte have a positive effect on the state of the reproductive and cardiovascular systems.

Selzink

This drug is intended to replenish antioxidant stores during periods of excessive physical or mental load, infectious diseases, problems with the digestive system. The combination of selenium and zinc has a great effect on the functionality of the prostate gland. Selzinc is recommended both for preventive purposes and for therapeutic purposes as part of complex therapy. The preparation also includes vitamins E and C, betacarotene.

The chelate form is a combination of zinc ions with amino acids. This form is most easily absorbed by the body, increasing the bioavailability of the trace element. Zinc Chelate is a dietary supplement recommended for strengthening defensive forces body and restore the functioning of the organs of the reproductive system.

Drink vitamin complexes and dietary supplements should be strictly according to the instructions in the recommended dosages. If a man wants to quickly increase the concentration of zinc in the body, and he will take large dose drug, this will not lead to the desired result. Of course, an overdose is unlikely, but the body may react with an allergy to an excessive intake of certain substances.

Vitamins and dietary supplements with zinc are well combined with all medications. But you should not combine vitamin complexes with each other. You need to choose one and take it according to the instructions. Before taking the remedy, it is better to consult a doctor who can choose the most effective complex vitamins and minerals.

daily requirement of zinc

The recommended dose of this trace element for adults is 15 mg. In the case when a person needs increased concentrations to treat any ailments, for adults, a sufficient dosage of zinc in the composition of complex compounds is 15-20 mg, and for children 5-10 mg in a day. special role zinc plays during sports. This is determined by the ability of enzymes, which include zinc, to cleanse the body of harmful oxidized metabolic products. Daily dosage zinc for athletes depends on the degree and period of stress. To develop the speed and strength of zinc, it is necessary 20-30 mg/day (moderate loads ) and 30-35mg/day (during the competition). If training is aimed at improving endurance, then during the training period you need to take 25-30mg/day, during the competition 35-40 mg/day. It is recommended to combine the use of zinc with magnesium and vitamin B6. If the daily dose of zinc is 30 mg, then magnesium needs about 450 mg and 10 mg vitamin B6. These values may vary slightly depending on the weight category of the athlete and the type of load, but the ratios between substances must be maintained.

Functions in the body

Together with food, zinc enters the stomach, it is absorbed into small intestine, after which the bloodstream is carried to the liver. From there, this element is delivered to every cell of the body. Thus, zinc can be found in all organs.

Zinc has a significant effect on such important processes, as reproduction, growth, development of the body, hematopoiesis, all types of exchanges (proteins, fats and carbohydrates). Zinc ions are also important for the immune system, because. zinc increases resistance to infections.

In some countries of the Middle East, due to a lack of zinc in the diet, dwarfism is common. It's all about the ability of zinc to increase the level of growth hormones. That is why children are often prescribed food with high content zinc.

Tissue regeneration also depends on how much zinc is in the body. This is especially noticeable when healing of wounds and burns : The less zinc, the slower the regeneration rate. Ointments and creams containing zinc are widely used in the treatment of acne and others skin ailments. Zinc also contributes normal growth hair and nails. No wonder it is believed that 30% of men with baldness in old age associated with poor intake or absorption of this trace element. Very often for strengthening hair follicles zinc shampoos and lotions are prescribed.

Concerning active people and athletes, it is important for them antioxidant properties of zinc. It is known that athletes on training days lose 40-50% more zinc than on "weekend" days. With loads on the muscles, the need for oxygen increases, and therefore the amount of substances oxidized by this oxygen increases. These substances (radicals) accumulate and have bad influence on the muscle cells. Enzymes containing zinc neutralize these radicals and remove them from the body.

Zinc is important not only for maintaining muscle performance during exercise, but also for increasing muscle strength and speed. It increases the level of testosterone in the blood, and the latter is known as the “courage” hormone, it improves strength and speed performance.

The antioxidant capacity of zinc is also important for maintaining youthful skin. Currently a large number of firms add zinc ions to lotions and creams with a rejuvenating effect.

It should be noted that for wellness pregnant women and normal development the baby in the womb also needs this trace element. After all, the formation of the sky, eyes, heart, bones, lungs, nervous system (brain, peripheral nerves), genitourinary system directly depends on the level of zinc in the mother's body. With a lack of zinc, malformations of the systems and organs listed above can form.

deficit

The condition with a lack of zinc is characterized by a decrease in appetite, anemia, allergic diseases, frequent colds, dermatitis, weight loss, visual acuity, hair loss.

Since zinc increases the level of testosterone, with a lack of this microelement, the sexual development of boys is delayed and the spermatozoa lose their activity to fertilize the egg.

A lack of zinc in a female can lead to miscarriage, premature birth, the birth of weak children with low weight.

With a lack of zinc, wounds heal very poorly and tissues recover for a long time after injuries.

The level of zinc in the body can decrease with excessive intake of radioactive isotopes of lead, copper, cadmium. These trace elements completely reduce the activity of zinc in the body, especially against the background of malnutrition, chronic alcohol intoxication. Children and adolescents who have a reduced amount of zinc in the body are more prone to alcoholism. A lack of zinc in athletes can lead to a decrease in the results obtained.

Overdose

When using more than zinc 2g per day, more often with increased use biologically active additives, arises painful sensitivity stomach, nausea, possible vomiting, diarrhea, palpitations, back pain, urination.

Sources in products

Below are the products containing zinc (mg per 100 g of product)

Interaction of zinc with other substances

Excessive intake of zinc can reduce general content and intake of copper. Therefore, if you need to take these trace elements, then it is better to different time days, or you can divide the courses of their admission ( first zinc, then copper, or vice versa).

It is also known that salt poisoning heavy metals leads to quick loss zinc. So, one of the professional ailments of dentists who work with mercury-containing substances is a lack of zinc. People who are constantly in contact with data harmful substances, you should additionally take zinc supplements, of course, after consulting with your doctor in advance.

In addition, oxalic acid, found in many vegetables, tannins ( from tea and coffee), selenium, calcium, iron - all of them are substances that reduce the absorption and level of zinc in the body. Vitamin B6, picolinic acid, citrates, and some amino acids contribute to better absorption.

Long-term treatment with cortisone, irrational use of many birth control pills can also lead to zinc deficiency.

It should also be noted that a large intake of fiber interferes with the normal absorption of zinc. Therefore, if there are too many vegetables and fruits in the diet, only 20% of zinc will be absorbed in the intestines. Vegetarians who eat no meat products at all tend to be more prone to zinc deficiency than people who eat a varied diet.

For the full functioning of all systems, it is very important that the body receives the necessary norm of trace elements, minerals and vitamins. Especially valuable for male body a trace element such as zinc. It not only helps to strengthen the immune system, but also takes Active participation in the work of the reproductive, genitourinary system of young people. It is also important during puberty for normal development. What else is useful zinc for men? And what will the deficiency of this element in the body lead to?

Benefits of zinc for men's health

In the process of puberty, development, it is very important for guys to receive the necessary norm of such an element as zinc. The fact is that zinc is directly involved in the synthesis of the sex hormone testosterone. This hormone is responsible for the sexual activity of a man, the development of secondary sexual characteristics. So, with a high level of potency young man will be normal.

90% of zinc is concentrated in muscle and skeletal system young people. The remaining 10% of the trace element fill seminal fluid and blood. With a sufficient level of the substance in the male body, there is high level motile sperm. Therefore, the microelement has the prevention of male infertility. In general, the component helps the endocrine system to maintain hormonal balance organism.

Few people know that against the background of the action of zinc, specific enzymes are suppressed, which subsequently lead to the development of prostate adenoma in men. A very important element for men over the age of 40. It is by the age of 35-40 that a decrease in testosterone synthesis occurs in the body. This process is natural and cannot be avoided. Zinc will also support hormone levels. But, zinc for men is important not only in the sexual sphere. Among other, no less important beneficial properties of a trace element for men, it is worth highlighting the following:

Improving immunity, protective functions of the body;
Normalization of blood glucose levels;
Stimulation of insulin production;
Improved vision;
Neutralization negative impact free radicals;
Prevention of rheumatism, arthrosis, arthritis;
Promotes normal growth, reduction of muscle mass (important for athletes);
Protects the pancreas from pathologies;
Improves memory;
Regulates work sebaceous glands, excretory system;
Has an anti-inflammatory effect;
Restores the function of the pituitary and adrenal glands.

What causes zinc deficiency in the male body?

First of all, a low level of zinc provokes the development erectile dysfunction, impotence. Microelement deficiency disrupts the work of the adrenal glands, the endocrine system. Yes, you can watch hormonal imbalance. By reducing the production of testosterone, the level rises sharply female hormone estrogen in the male body. Under such conditions, there is no need to talk about.

During development and puberty, a lack of zinc is fraught with underdevelopment of the genital organs. Also, you can observe mild secondary sexual characteristics. Sometimes in young people there is an increase in the mammary glands along female type. The lack of a component negatively affects the work of the central nervous system in men. Signs of this may be frequent stress, nervousness, aggression, irritability.

On the part of the skin, zinc deficiency manifests itself in the form of:

Constant dryness of the skin;
eczema;
Rash, psoriasis.

Work is disrupted digestive system, liver. A low level of zinc leads to a deterioration in metabolic processes, an inadequate metabolism of proteins, fats and carbohydrates. Visual impairment, the development of myopia also indicate a deficiency of the substance in a man.

With a prolonged lack of zinc, the level of lymphocytes and phagocytes in the blood decreases. This increases the risk of developing oncological diseases, tumors. In particular, a microelement deficiency is often diagnosed with prostatitis, adenoma and prostate cancer in men. Among other consequences low level zinc it is worth noting the following problems:

Infertility;
Poor blood clotting;
Atherosclerosis;
cirrhosis;
Decreased immunity;
Epilepsy;
Decreased memory, mental activity.

Causes of a decrease in zinc in the body of a man

The main source of zinc for humans is food. A properly composed menu of food of plant and animal origin will fully provide the daily norm of this microelement. But, unfortunately, today it is very difficult to comply proper nutrition. Yes and find quality product not so easy. After all, mass production, raising animals requires speed. Therefore, manufacturers often use low-quality feed, growth hormones, antibiotics. All this is reflected in the quality of the product, men's health.

Also, most products heat treatment, canning lose most of useful components. Consequently, the right amount The male body will not receive zinc. For example, canned peas contains 45% less zinc than fresh. Therefore, it is desirable that vegetables and fruits are consumed only in a fresh, natural form.

Also, it is worth considering the accumulation of zinc antagonists in the body, which will neutralize the effect of this trace element. These include copper, cadmium, lead, radioactive isotopes. A catastrophic decrease in the component occurs against the background overconsumption alcohol, alcoholism. The fact is that alcohol also acts as an antagonist. Thus, zinc is poorly absorbed from gastrointestinal tract, which provokes a deficiency of the component.

Daily intake of zinc for men

Experts have identified the average daily intake of zinc for a man - 15 mg. Higher doses are required in the treatment of certain pathologies. Also, it is necessary to increase the daily intake of zinc for men involved in sports, heavy physical labor. It all depends on the level of spent forces, the intensity of work, training, the frequency of excessive physical activity.

So, athletes should consider the following factors and daily norms:

Regular workout - 30 mg;
Competition period - 35 mg;
Endurance training - 30 mg;
Frequent cardio loads - 40 mg.

Zinc is lost through sweat, urine, stool. But, the greatest level of zinc is lost along with ejaculation. So, for one sexual intercourse, a few mg of a microelement are lost in a man. Therefore, excessive sexual activity can lead to micronutrient deficiencies.

Food sources of zinc

Since the main part of this trace element enters the body in the place with food, it is necessary to balance the diet as much as possible. Leading positions in the zinc content are occupied by seafood, in particular oysters. These mollusks belong to. Just 1-2 oysters are enough to saturate the body with the daily norm.

Zinc is rich in beef. At the same time, this applies to both beef pulp and offal. The trace element saturates the yolks chicken eggs. Therefore, it is useful for men to consume 1 egg per day. Safer for the cardiovascular system (since they do not contain cholesterol) are quail eggs. They can be consumed 2-3 pieces per day in raw form.

Among the others useful products for men containing a high level of a substance, it is worth highlighting the following:

Processed cheese;
legumes;
Nuts;
pumpkin seeds;
Dates;
Black currant;
Turkey;
Chick;
Bran;
Wheat;
Apples;
Raspberry.

Cereals are very useful for the male body. So, the trace element is contained in enough in oatmeal, buckwheat, barley groats. Maximum absorption of zinc occurs when it is combined with vitamins A, B6, phosphorus and calcium. Therefore, this food is worth, fermented milk products, fruits and vegetables of yellow and orange colors, tomatoes.

There are a number of drugs that are also sources of zinc. To such medications relate multivitamin complexes Centrum, Vitrum, Zinkit. Among other drugs, there are medicines based on this trace element. They are designed specifically for the treatment of pathologies in men caused by a deficiency of the substance. These tablets include Zincterale.

Zinc content per 100 grams of product

Product	Amount of zinc in mg
Beef liver	5
Chicken liver	6,5
Beef	3,8
processed cheese	3
Wheat	3
Beans	3,2
Green pea	3,1
Buckwheat grain	2,8
Oat groats	2,7
Barley grits	2,7
Turkey	2,5
Chicken eggs	2
Dates	5
Wheat bran)	20
Sea fish	8
oysters	18
Duck	2,7
Pork	3
Mutton	3,2